lentil spinach stew

Lentil Spinach Stew

in Soups & Stews

This Lentil Spinach Stew is light and flavorful, not heavy like lentils can sometimes be. This recipe will surprise you, the fresh herbs and a nice additional touch.

Low in calories and high in nutrition, lentils are a healthy protein meal. Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Lentils contain insoluble fiber which helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis. To learn more about lentils, read 7 Benefits of Lentils. This lentil spinach stew is both healthy and delicious.

Spinach is a super food loaded with tons of nutrients in a low calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals. These facts and more about spinach can be found at Medical News Today.

lentil spinach stew

Lentil Spinach Stew Recipe

Serves 8 to 10

Ingredients

  • 6 cups lentils, about 3 pounds

  • 8 cups vegetable stock

  • ¼ cup canola oil

  • 4 cloves garlic

  • 3 onions

  • 1 bunch celery

  • 3 carrots

  • 3 bell peppers

  • 2 tablespoons concentrated tomato paste

  • 1 can (15 ounce) diced tomatoes

  • ½ cup red wine

  • 2 tablespoons basil

  • 4 tablespoons oregano, fresh

  • 1 tablespoons thyme, fresh

  • 1½ tablespoon salt

  • 1 jalapeño chile

  • ½ teaspoon pepper

  • pinch cayene

  • 6 cups spinach, roughly chopped

Directions

  1. Place lentils in a large pot. Be sure to use a large enough saucepan as the lentils will double or triple in size. Add 12 cups water/vegetable to the lentils.

  2. Cook on a stovetop. Bring to a boil, cover tightly, reduce heat and simmer until they are  almost tender. For whole lentils, cook time is typically 15 minutes untile they are almost done,

  3. Cut onions, slice celery thinly. Cut carrots into quarters lengthwise, then chop small. Wash spinach if necessary, then roughly chop. Peel and mince garlic. Seed and mince jalapeño. Set all aside.

  4. In a second large pot, add the oil. Turn heat to medium high and add the garlic, stir and simmer one minute.

  5. Add the onions and sauté for about 2 minutes.

  6. Add the celery and carrots and continue to cook on medium heat 2 minutes.

  7. Add the bell peppers. Cook 2 minutes more.

  8. Add the almost cooked lentils, diced tomatoes and wine. Stir until all is blended.

  9. Add the spices and minced jalapeño and simmer 5 minutes or until lentils are just soft but still hold together as whole.

  10. Add the spinach and simmer 3 minutes more.

Like healthy protein recipes? Try Cindy’s Vegan Chili recipe.

 

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Cindy Lepore Hart is an educator, chef, gardener, nutrition professional. She has over 25 years professional chef experience, and owned Seychelles Restaurant in Santa Cruz, CA for almost 13 years. Cindy currently shares recipes, organic gardening information and nutrition and healthy eating tips on her blog. She also teaches and caters locally in Santa Cruz, CA.